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The differences between clean deadlift, deadlift, clean high pull, and clean pulls

Let's break down each of these exercises to clarify their distinctions:


  • Focus: The deadlift primarily targets overall posterior chain strength, including the hamstrings, glutes, lower back, and grip strength.

  • Movement: In a traditional deadlift, you start with the barbell on the ground and lift it by extending your hips and knees until you're standing upright.

Clean Deadlift:

  • Focus: Clean deadlift is a variation that specifically aids in improving the clean portion of the clean and jerk in weightlifting.

  • Movement: It starts like a regular deadlift, but as you lift the bar, you bring your knees back to allow the bar to travel straight up, ensuring it remains close to your body. The goal is to position the barbell over the midfoot. After clearing the knees, you bring them forward to stand upright.

Clean Pulls:

  • Focus: Clean pulls focus on the explosive portion of the clean and jerk, helping to develop the triple extension (ankles, knees, and hips) and the shrug.

  • Movement: Similar to the clean deadlift, but after fully extending your hips and knees, you actively shrug your shoulders, keeping your arms straight. The emphasis is on the explosive upward movement.

Clean High Pull:

  • Focus: Clean high pulls aim to enhance the height the bar reaches during the clean portion of the clean and jerk.

  • Movement: Involves the same initial movements as the clean deadlift, but as you extend your hips and knees, you actively pull the barbell higher by flexing your elbows, emphasizing a more vertical bar path.

In summary, while deadlifts target overall strength, clean deadlifts emphasize the clean movement pattern, clean pulls focus on explosive triple extension and shrugging, and clean high pulls aim to increase the height of the bar by actively pulling with the arms after the triple extension. Each exercise has its specific benefits and contributes to different aspects of weightlifting technique and strength development.

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